Dr Niraj Vora – Basic Knee Exercises for Strong and Healthy Knees

He, who has health, has hope and he, who has hope, has everything. As many said and keep saying that the first wealth is health is rather the true phenomenon to stay happy, lively and healthy even after a surgery.

Exercise is the most convenient way to stay fit and healthy. Knees form a vital place in human body and need persistent care and concern for long lasting knee joints strength. Knee exercises are relatively needed to strengthen the muscles around the knees and especially your quads (thighs). Quads are supportive in nature, the stronger are the muscles, the stronger are the knee joints.

People performing regular knee exercises have lesser chances of getting knee related diseases when compared to the people who do not perform any kind of exercises. Walking, running, climbing, sports and any stress related activities will effect badly on the knees in the long run. It is applicable for any kind of people from normal to patients who have undergone surgeries, to perform certain basic exercises to keep in good health and active life style.

Before you start knee exercises, it is obligatory to take prior permission and confirmation from the doctor or knee surgeon. Make sure all the exercises are safe and performed taking certain precautions:

1. To begin with your knee exercises, walk for few minutes to flex your knee and muscles. Try to perform the exercise at a slow pace and never rush to do intense exercises.
2. Perform slow, steady movements and strictly no bouncing activities.
3. Gradually increase the number of repetitions.

Different Kind of Knee Exercises:

Ankle Pumps:

While on bed, you can flex and stretch your ankle. Move the ankle up and down maximally around 2 to 3 minutes in an hour as you will be resting in the recovery room after the surgery in conscious and awake mode.

Calf Stretch:

Keep your knee straight while sitting on bed, take a towel and keep it around the foot and pull the edges of the towel towards your direction for 10 seconds stretching the calf.

Short Arc Quadriceps:

While lying on bed, keep a towel roll about 6 inches height below your knees from the bed. Now lift the foot off the bed by tightening your thighs for around 5-10 seconds and lower it down. Repeat slowly for better movements.

Straight Leg Lifts:

Lying on bed, fully straighten your knee and lift your leg to several inches and hold for 5 – 10 seconds and then slow down. You can also bend your ankle while the leg is in lifted position.

Quad Sets:

Place a towel under the ankle so that your heel is not touching the bed while lying on bed. Tighten your thigh and straighten the knee to as much close to the bed you can and hold it for around 5 – 10 seconds, Repeat till you feel your thighs are tired.

Lying Hamstring Curls:

Lie reverse on your stomach resting your head on folding arms. Now lift your leg towards back bending the knee towards buttock. Return to starting position, relax and repeat.

Bed-supported Knee Bends:

Lying on bed, slightly slide your foot and bend knees to the level possible. Hold your knees in maximum bending position for about 5-10 seconds and slowly straighten. Repeat the same till your legs get tired.

Sitting Knee Exercise:

While sitting on the edge of the bed or in a chair with good thighs support, you can bend your knees as much as you can that your foot fully rests to the floor. Lift your leg straight, hold for 5-10 seconds and then bend the knee to rest towards the chair. Repeat the procedure till you feel the stress on knees.

Assisted Knee Bends:

Lying on your back, fold the knees placing a towel wrapped around the ankle and pull it nearer towards your leg to increase the bend. Hold it for 5-10 seconds and repeat the same exercise till your leg feel the stress.

Standing Knee Bends:

Stand with the help of the walker or crutches and then lift the thigh towards upside bending the knee as much as you can. Hold for 5-10 seconds and repeat the same exercise till your leg feels the stress.

Dr Niraj Vora is the best knee replacement surgeon in Mumbai who has extensive know-how of the total anatomy of knee and it related problems. To know more about Dr.Niraj Vora, please visit http://www.drnirajvora.com/.